[crazytaxi]

No less than 3 coaches have told me that doing push ups can directly help in increasing bow poundage. I am quite skeptical about this. Can anyone here please clarify this for me once and for all? Thank you!

 

[SimonRL]

You become more comfortable keeping your arm 97% ish extended instead of locking it and wedging it inbetween the bow and string. Also it's a good idea to train the opposite muscles of the ones you use a lot, not just in archery.

Other archers and coaches, let me know if I'm wrong.

 

["TheBlindArcher"]

In itself I'm not sure push ups have a direct relationship to increasing draw weight; I've had days where I've pushed towards 500 shots and have never come away with a sore chest.

My back and shoulders on the other hand- the muscle cramps made me cry like a little girl.

 

[WVFarrier2]

Dumbell rows and facepulls were my go to exercises when I wanted heavier draw weights. You also need to do exercises to protect your rotator cuff

 

[Mr. Ken]

What exercises protect the rotator cuff?

 

[Cesar0s]

Any compound movement of the upper torso will have a positive effect.

Pushups (if done correctly) will work not only your pecs and triceps (which is what folks think they only strengthen) but will also strengthen your shoulders/delts, upper and lower back, and your core.

If you don't have access to a gym--to round out pushups, get an exercise band and add band-pull-aparts, and banded face pulls.

 

[computerfixusa]

Any compound movement of the upper torso will have a positive effect.

Pushups (if done correctly) will work not only your pecs and triceps (which is what you folks think they only strengthen) but will also strengthen your shoulders/delts, upper and lower back, and your core.

Yes pushups strengthen your core quite well . At same time you can do planks also.
I also change the arm spacing and do pushups on my knucles. Then rotate the fist 90 degrees for another set to change up what muscles your using.

But I agree with the above it will only have a positive effect and add strength.

 

[Viper1]

crazy -

Except for some (bowarm) triceps work, push-up have no direct effect on archery; indirectly, anything that makes you stronger couldn't hurt. A generalized full body workout is always best - don't over think it.

Ken -

Typical rehab exercises for the rotator cuff are partial (to about 45*) deltod raises (anterior, lateral and posterior) and hanging dumb bell rotations (pronation/supination).

Viper1 out.

 

[Thurston_Ryan]

What exercises protect the rotator cuff?

All shoulder stability exercises DONE PROPERLY can “protect” the integrity of the cuff. Building good strength and endurance with pushing, pulling and weight-bearing exercises is vital to joint health.

Strengthening the four cuff muscles is difficult to do properly as form is key and it’s much easier to harm than help.

There are some good products available like the crossover symmetry bands that will certainly get you to a much more stable and healthy shoulder joint if done correctly.

If you have a reputable outpatient PT/OT clinic in your area you could also set up a quick appointment to create a shoulder program.

 

[soldierarcher]

Pushups are a Great exercise! I have done them my entire life. My Father had my brother and I doing them for as long as I can remember. Then the US Army had me do thousands of them. I still do them to this day and everyday. I am 60 years old and do 10 to 20 everyday.

I think every man and woman should do them. Just a Great exercise!

 

[HVAC]

I friend sent me this.


Single Arm Cable Row
The single arm cable row might be the best exercise to improve your draw weight. (You can also get the same benefits by performing a regular lateral row with both hands as you will see Cam Hanes doing in the video below.)

To perform a single arm cable row, you will need to follow these steps:

• Sit on a lateral cable row machine with your back straight and core tight
• Grab the cable and keep your shoulders back
• Now pull the cable to your torso (try placing your opposite free on the side you are working for more mind/muscle connection)
• Switch up your tempo by pulling the cable to your torso and slowly letting it down.
• Complete 10 – 12 reps (or whatever your workout calls for)
• Rest
• Repeat for as many sets as you see fit (at least 3-4 is ideal)
• 
  
  

  9 STRENGTH AND CONDITIONING EXERCISES FOR ARCHERY

  Archery isn’t just a relaxing, and calming sport, but one that requires incredible strength of the mind and body. To improve your shot and chances in the sport, you need to incorporate archery training into your schedule. WHAT MUSCLES DO YOU USE IN ARCHERY To arch, an archer would need to make...

  www.morrelltargets.com

 

[MrHall]

Pushups, alongside other full body exercises, are beneficial for archery because they will make you stronger. Generally if two people are of equal skill, the stronger one will then have the advantage. I believe a well rounded exercise program will definitely improve your archery, but also your overall heath- which are related!

As for pushups specifically- A common annoyance (or injury) in archery is impingement in the shoulder of the draw arm due to the excessive repetitions we do of an uncommon movement pattern. Horizontal pushing (eg. pushups and bench press) are also related to impingement issues in the shoulders. Everyone is different, but I would be cautious of adding only pushups to your routine.

Due to the uncommon movement pattern of drawing a bow, I put a lot of focus on vertical and horizontal pulling exercises. I want to make sure the muscles I'm using daily in archery stay healthy by being strong through their full ranges of motion and correctly balanced.

 

[limbwalker]

Pushups are good archery exercise for all the reasons stated above. For increasing draw weight, Lee's SPT's with your own bow are what I would suggest. Simple and effective and you don't need additional equipment.

Kisik Lee

kisiklee.com

 

[AzureSkydiver]

+1 on the SPT's. See Jake Kaminski's YouTube videos.

I was using the SPT's. I comfortably got up to 34# from 24# even though I was feeling particularly weak and tired because I going through chemotherapy.

 

[Brian N]

As already stated, a balanced exercise routine certainly is best for overall strength, stamina and health. Pull-ups, chin-ups along with push-ups are good and incorporate several muscle groups. I'm 67 YO and have been exercising nearly daily since I was 16. I find for me, mixing the routine up a bit helps. Most warm weather days I'll swim for 45-60 minutes. Cooler weather I'll substitute an hour walk for the Nordic Track. Don't forget core exercises such as sit-ups or crunches. Also, I assume you're not looking to bulk up and body build.

 

[DK Lieu]

The last link on this page is for archery-specific weight training. Emphasis on balancing push vs. pull and symmetry.

Resources

This page includes all the resources that Cal Archery or Cal Archery-affiliated individuals have created, published, or gathered to be used as guidance for various activities relating to archery. C…

www.ocf.berkeley.edu

 

[clarkpeterjames]

Push ups can certainly help - a big part of drawing a bow is shoulder stability which push ups definitely can help build. Increasing relative strength will help the most. If you can do more than 10 push ups doing more won't necessarily help because doing more will improve endurance, but not strength. So focus on getting stronger by using single arm and double arm pushes and pulls. DB's, cables, flat, incline and overhead presses, row's and chin/pull ups. Focus on really good technique and loads that are challenging but do-able (7 or 8 out of 10 intensity) and perform 3-5 sets of 3-8 repetitions.

 

[959616]

Certainly can’t hurt. In general, I’d say increasing strength and flexibility of your upper body and core would only benefit you.

 

[Cobber14]

No less than 3 coaches have told me that doing push ups can directly help in increasing bow poundage. I am quite skeptical about this. Can anyone here please clarify this for me once and for all? Thank you!

I can personally say that pushups have helped increase my draw weight. At the beginning of the year I started doing at least 100 pushups per day. When I got my new bow, I got 70-80 lb limbs thinking I'd start at 70 and work my way up. When I first shot it at the shop, I tried 80 and it was definitely a challenge, but doable. It took longer than expected to get the bow in, but the shipment delays worked in my favor for more pushups and building that muscle. When the bow finally arrived, it was setup at 80 lbs and I never looked back.

All that to say, pushups helped me and were really the only exercise I was doing other than shooting my bow.

 

[Bright]

The only thing that has ever helped me increase draw weight is clockwise wrist rotations.